The 2024 "Last Hurrah" Challenge

Training Tall

General Fitness
Coach
Austin Hendrickson

You’ve got a chance to make the final chapter of 2024 your BEST ONE YET! The 2024 Last Hurrah Challenge is here! I’m running this challenge from October 14th to December 21st, and it’s your last chance to get fit this year!

Why join?

If you’ve been struggling to find a consistent routine this year, battling with motivation, or feeling overwhelmed by “what to do” to get to your goals, you’re not alone. MOST PEOPLE face these challenges, and that’s why I’ve designed this 10-week program to be both accessible and effective, all from the comfort of your home - NO EQUIPMENT!

And for my Orangetheory go-ers, this is the PERFECT plan to help you take your OTF workouts to the next level. I’ll personally help you balance this program with your current OTF routine so that you can see MAXIMUM results before 2025.

And for my rowing athletes out there, this is exactly what you need to truly balance your physique and fitness with your rowing to get your body exactly where you want it!

What’s included?

Structured Workouts: Each week features easy-to-follow workouts scalable to all fitness levels, ensuring you can participate no matter where you are in your journey. Whether you’re a beginner or looking to level up, I’ve got you covered! Workouts use NO EQUIPMENT and focus on strength, mobility, conditioning, and flexibility - ensuring you burn fat, build lean mass, and get flexible all at the same time!

Weekly Nutrition Webinars: Join me for engaging video sessions that will help you build healthy eating habits, understand nutrition basics, and make choices that support your fitness goals. I’ll even help you build a nutrition plan that works specifically for YOU!

Direct Messaging Access: You’ll have direct access to me throughout the program. I’m here to provide support, answer your questions, and tailor workouts specifically to your needs. You won’t be alone on this journey! Trying to maximize OTF? I’ve got you. Trying to run or row with the program? I’’ve got you!! You get to utilize me, Training Tall, as YOUR PERSONAL TRAINER to guide you every step of the journey!

I’ll be selecting two winners at the end of the challenge to receive $250 each! Cash from me to you. Your commitment could pay off in more ways than one! Winners are NOT chosen just on weight-loss - ANYONE can win!

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The BEST Results-Driven Workouts EVER!
10 weeks of structured workouts, designed by me, for you, to be the most streamlined, time-efficient, and results-driven routines possible! You won't need any equipment at all - just some space to exercise either at home, outside, or anywhere else!
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No B.S. Nutrition Approach for Fat Loss!
In week 1 of the challenge, I'll be giving you all the nutrition strategies, knowledge, and meal plan strategies you need to start losing fat immediately! We're going to get serious about your nutrition from the start, and I'll be there to help coach you week to week for fool-proof fat loss!
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Designed for Orangetheory Members!
I've specifically designed this program to help work with your current OTF routine and enhance your results! Once you're in the challenge, we''ll chat 1 on 1 together to make sure the plan is tailored to work with you and your OTF schedule!
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Personal Coaching & Community
As your coach, I'm with you every step of the way on this journey. Your success is my #1 priority! Whether it's changing up exercises, modifying workout days, or figuring out how to manage the challenge with your life, I am here to help you succeed no matter what! You'll have private messaging with me every day as well as community group to support your journey, together!
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Live Webinars Every Week
Each week I'll host live webinars covering these topics, in order: 1. How Lose Fat (The TRUTH!) 2. Fat Loss Strategies: Macros and Calories 3. Building Healthy Meals 4. Meal Plans 5. Eat MORE to Lose Weight 6. How to Snack the RIGHT WAY! 7. Nutrition FAQs 8. Optimizing Fat Loss Long Term 9. Understand the Scale 10. How to Get Results FOREVER!
Features
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1 on 1 Coaching
I am your coach throughout the entire process! I'm there to make sure you get results NO MATTER WHAT! Let's get personal and work together!
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Programming 4 days per week
4 workouts per week. Two strength/mobility workouts & two conditioning/flexibility workouts! Work with me to make it fit your schedule!
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Fully-Guided Workouts!
All workout demos are done by me, Training Tall, so you'll know exactly what to do for every workout and exercise in the program!
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Weekly Live Calls!
Live chats with me to get all the actionable information you need on your nutrition, fat loss, and strategies to keep you seeing results forever!
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Delivered through TrainHeroic
All workouts, messaging, and community are done through the easy-to-use TrainHeroic app!
Equipment
Required
Your body!
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1 - Assessments & First Workout

Warm Up

A

Last Hurrah P1 D1 Warm Up

WARM UP - Slow March - 60 seconds - Ms and Ws - 60 seconds - Quad Pulls - 60 seconds, alternating - 1 to 2 rounds

B

Pushup Assessment Protocol

C

Mobility Assessment Protocol

Strength & Mobility

D

Last Hurrah P1 D1 Strength & Mobility

Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. WORKOUT - Pushup - max reps (no more than 15 unless level 4) - Alt Lightning Bolt - 60 seconds - X 2 rounds, 1-3 minutes rest in between rounds - Split Lunge - 10 reps each leg - Deep Hip Flexor Digs - 10 reps each side - X 2 rounds, 1-3 minutes rest in between rounds - Stick to Stone - 10 reps - Super Hero - 10 reps - X 2 rounds, 1-2 minutes rest in between rounds

Cool Down

E

Last Hurrah P1 D1 Cool Down

COOLDOWN - Static Chest & Shoulder Stretch - 60 seconds - Glute Cross Leg Stretch - 60 seconds each side - Single Leg Hamstrings Stretch - 60 seconds each leg

Monday
Week 1 Day 2 - Conditioning & Flexibility

Warm-Up

A

Last Hurrah P1 D2 Warm Up

WARM UP - Scarecrow - 60 seconds - Standing Alt Side Lean Reach - 60 seconds - Shallow Lunge - 60 seconds - Ground Tap Lateral Shift - 60 seconds - 1 to 2 rounds

Conditioning & Flexibility

B

Circuit

Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. For the last exercise, complete the timed circuit for the given number of rounds. WORKOUT - Wide Slow Mountain Climber - 10 total reps, alternating - Lateral Lunge - 10 total reps, alternating - X 2 rounds, 60 seconds rest between rounds - Plank Shoulder Tap - 10 total slow reps, alternating - Low Pulse Squat - 10 slow pulses - X 2 rounds, 60 seconds rest between rounds - Single Leg Slow Burpee - 30 seconds on 1 leg, 30 seconds rest, 30 seconds on other leg, 30 seconds rest x 2 rounds

Cool Down

C

Last Hurrah P1 D2 Cool Down

COOL DOWN - Hip Flexor Stretch - 60 second each side - Hamstrings & Lat Combo Stretch - 60 seconds each side - Frogger Stretch - 60 seconds - Wall Calf Stretch - 60 seconds each leg - X 1-2 rounds

Tuesday
Week 1 Day 3 - REST DAY!

A

Walk

Wednesday
Week 1 Day 4 - Strength & Mobility

Warm Up

A

Last Hurrah P1 D1 Warm Up

WARM UP - Slow March - 60 seconds - Ms and Ws - 60 seconds - Quad Pulls - 60 seconds, alternating - 1 to 2 rounds

Strength & Mobility

B

Last Hurrah P1 D3 Strength & Mobility

Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. WORKOUT: - Triceps Pushup - max reps (no more than 15 unless level 4) - Reverse Snow Angel - 60 seconds - X 2 rounds, 1-3 minutes rest in between rounds - Sumo Squat - 10 reps - Good Morning - 10 reps - X 2 rounds, 1-3 minutes rest in between rounds - Big Scissor Kicks - 10 total reps, alternating - Toe Reach - 10 reps - X 2 rounds, 1-2 minutes rest in between rounds

Cool Down

C

Last Hurrah P1 D1 Cool Down

COOLDOWN - Static Chest & Shoulder Stretch - 60 seconds - Glute Cross Leg Stretch - 60 seconds each side - Single Leg Hamstrings Stretch - 60 seconds each leg

Thursday
Week 1 Day 5 - Conditioning & Flexibility

Warm Up

A

Last Hurrah P1 D5 Warm Up

WARM UP: - Slow Swimmers - 60 seconds, alternating - Elephant Walk - 60 seconds, slowly alternating - Shoulder Circle Series - 10 reps forward, 10 reps backwards - High March - 60 seconds, alternating - 1 to 2 rounds

Conditioning & Flexibility

B

Last Hurrah P1 D5 Conditioning & Flexibility

Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. For the last exercise, complete the timed circuit for the given number of rounds. WORKOUT: - Plank to Down Dog - 10 reps - Pike - 10 reps - X 2 rounds, 60 seconds rest between rounds - Plank to Deep Squat - 10 total slow reps, alternating - 1.5 rep Jump Squat - 10 reps - X 2 rounds, 60 seconds rest between rounds - High Plank Low Plank - 30 seconds, alternating. 30 seconds rest. 2 rounds

Cool Down

C

Last Hurrah P1 D5 Cool Down

COOL DOWN Seated Quadriceps Stretch - 60 second each side Hamstrings & Lat Combo Stretch - 60 seconds each side Deep Squat Stretch - 60 seconds, relaxed KOT Calf Stretch - 60 seconds each leg X 1-2 rounds

Friday
Week 1 Day 6 - REST DAY!

A

Walk

Saturday
Week 1 Day 7 - REST DAY!

A

Walk

Coach
coach-avatar Austin Hendrickson

aka Training Tall! Orangetheory Coach, Rowing Coach, and making fitness fun and accessible for all!

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Are you really going to give up the rest of 2024?

Deep down, I don't think that's who you really are. I think you know EXACTLY what you want to end 2024 strong. I am here to help you get there! It's time to TAKE CONTROL of your health this fall!

Get The 2024 "Last Hurrah" Challenge
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FAQs
Who is this program for?
Anyone who wants to make the most out of the rest of 2024! It's not too late to hit your goals before the year runs out!
Should I do this program if I am already doing Orangetheory?
YES! This program will help you optimize your OTF results. I'll work 1 on 1 with you to make the program work with your personal OTF schedule. A lot of the program focuses on weak points in OTF workouts!
If I mainly use the rower, is this still a good program for me?
This challenge will perfectly balance your rowing cardio workouts and help you train the muscles and modalities that rowing alone does not train!
What if I need to miss a few workouts because of travel?
I'll work with you 1 on 1 to adjust the programming to work with you and your schedule! Remember, I'm your coach and I'm here to make sure you get results not matter what!
Are there nutrition plans in the program?
I will give you all the tools you need to be successful with your nutrition and help work with you to make sure you hit your personal goals!
The Proof
verified-athlete-avatar Anna Jones

30 pounds down!

Verified Athlete

"These challenges have REALLY transformed me!"

verified-athlete-avatar Adrian H

50 pounds down and counting!

Verified Athlete

"With Austin with me, I'm surprised at what I can actually achieve!"

The 2024 "Last Hurrah" Challenge